Mindfulness: Prioritizing Self-Care to Cultivate Stress Resilience Positive Choice Integrative Wellness Center 1 1 Mindfulness: Prioritizing Self-Care To Cultivate Stress Resilience Positive Choice Integrative Wellness Center 1 2 Today’s Agenda ü Discuss stress, stress eating behaviors, and strategies for stress resiliency. ü Review the hunger and fullness scale to practice self-care and maintain wellness. ü Review the restrict-binge cycle to practice self-care and maintain wellness. ü Explore self-care and its importance in maintaining emotional wellness as well as a healthy weight. ü Consider ways to practice self-care such as practicing mindfulness and mindful eating. Mindfulness Thoughts Planning Exercise Goals Positive Choice Integrative Wellness Center 2 Check-In 3 How are you? How was applying Grocery Shopping this past week? What were some successes/challenges in this past week? What’s on your mind? and or Positive Choice Integrative Wellness Center 3
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Mindfulness: Prioritizing Self-Care to Cultivate Stress Resilience
Digestion, Absorption, Utilization, and Elimination
Musculoskeletal:Relaxed Muscles
Nervous:Homeostasis (Balance)
Endocrine (Hormone):Homeostasis (Balance)
Immune:Homeostasis (Balance)
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Mindfulness: Prioritizing Self-Care to Cultivate Stress Resilience
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Self-Care and Stress Resilience
Mental health is a priority. Happiness is an essential. Self-care is a necessity.
- Anonymous
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Stress Resilience Strategies
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Beliefs
Nutrition
Mindfulness
ConnectionNature
Exercise
Food for Thought: what are other ways to cultivate resilience? How do self-care strategies help with weight management?
Sleep
CreativityLeisureJournal
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Having the Right Locus
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Thoughts of Others
Opinions of Others
Actions of Others
Words of Others
The News
Political Views of Others
Locus of Concern
Locus of Control
Religious Views of Others
Diet Culture
The EconomyThe Weather
Obesogenic Culture
Expectations of Others
Emotions of Others
Your Choices
Attitude
Actions
Body Image
Knowledge
MediaOccupation
Thoughts
Purchases
Geography
Opinions
Words
Nutrition
Exercise
Sleep
Views
Activities
Schedule
Priorities
Priorities of Others Affiliations
Friends
Self-Esteem
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Self-Care
Refills: Daily As Needed
Duration: For Life
q Sleep Inq New Water Bottleq New Exercise Appq New Calm Appq New Journal
q Free Dayq Fun Dayq Spa Dayq Vacationq _________
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Mindfulness
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Mindfulness means paying attention in a particular way, on purpose, in the present moment, and non- judgmentally.
- Jon Kabat-ZinnCreator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society
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Mindful Eating
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• Cultivating awareness to promote balance, choice, wisdom, and acceptance.
• Being present to be free from unhealthy, reactive, and habitual eating patterns.
• Observing body sensations to experience insight about how to achieve healthy eating goals.
• Exploring thoughts, feelings, an emotions to acknowledge responses to food without judgment.
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What is the Difference Between Physical and Emotional Hunger?
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Physical Hunger Emotional Hunger• Experienced gradually, intensifies over time. • Experienced suddenly, does not intensify.• Can be prolonged for some time. • Feels as if it needs to be satisfied instantly. • Hunger cues come from the gut (growls,
pangs, hollow feeling, nausea, etc.).• Cues to do not come from the gut, any gut
discomfort from overeating is ignored.• Hunger cues come from the brain (foggy,
difficulty concentrating, irritability, etc.).• Cues come from the mind, if attention is
diverted from the craving, it may disappear.• No specific food cravings, any food will do. • Craving a specific food, only that food will do.• Fullness cues come from stomach and brain. • Fullness cues are ignored or overridden.
Food for Thought: A journal can provide insight into emotional eating behavior. What are other ways to discern physical from emotional hunger?
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Mindful Q&A
Mindful
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Mindful Eating Strategies
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• Eat Adequately
• Eat Balanced
• Eat Slowly
• Eat Attentively• Eat Intentionally
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Wellness Center#thrive
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Focus on Fitness
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Mindful Eating Practice
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SavorySalty
Sour
Sweet
Bitter
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Mindfulness: Prioritizing Self-Care to Cultivate Stress Resilience